Workouts

The Port to Fort 6 K Run is happening tomorrow morning at 8:30 am.  The course is not on Key Hwy, but it is close.  There might be some traffic and crowds by the gym tomorrow. REMEMBER NO YOGA TOMORROW Open gym tomorrow from 9 am to Noon Open Gym from 5:30 pm -7:30 pm … Read more

No regular 6:30 pm class tonight due to Men’s Night! **Scheduling Note- NO YOGA THIS SUNDAY** On Monday we had Front squats then Fran, a few people went soft on the front squats!  Lets get back on it today.  Go heavy! Strength WOD Front Squats 8-6-4-2-2-2-2 (Make your last 3 sets of two the same … Read more

An email from Nicole C. that I have been meaning to share….it is stories like this that inspire all of us.  Thank you Nicole! “Between shattering my previous clean and Jerk PR yesterday with the open and destroying my old one rep back squat today, I just wanted to take a second and send you … Read more

Sign up on the whiteboard Gents, it goes down this Friday! The workout will be called “All Things Man” MOBILITY TONIGHT AT 6:30 pm Melissa L: The elusive overhead squat: many dread it. It causes some crossfitters nightmares (ok, so that may be slightly over dramatic, but you get the point). The fact of the … Read more

Becca ended up in Baltimore and showed up at CFH to train.  With in a few weeks this is her feedback to our community – “I would like to say I’m so proud of all the athletes that competed this weekend (at the MAAC)!!!!!! Ya’ll are amazing!! I haven’t genuinely felt apart of a CrossFit … Read more

Huge Shout Out to the CrossFit Federal Hill Festivus crew….Xylena, Beth, Amanda, RJ, Imran, Alex and Glen! They did an amazing JOB this weekend.  Alex and Xylena made the finals and Amanda finished in 2nd place! Congratulate these students of fitness next time you see them! ________________________________________________________________________________________ John P’s Goal Setting course was a huge … Read more

Open gym from 9 am to Noon Yoga at Noon Coaches Office Hours with Geo from 5:30 pm to 7:30 pm

Open gym tomorrow from 9 am to noon! Yoga at Noon and Coaches Hours tomorrow from 5:30 pm to 7:30 pm with myself (Geo).  Come get it in! Sole of the City is Today at 9 am, the runners will go right by the gym.  That means roads will be closed from about 9-10? That … Read more

No regular 6:30 pm class tonight! BECAUSE IT IS LADIES NIGHT! Check out our Sponsor Rams Head Live- They are giving away tickets to a few upcoming shows. Click on the link above to check out all the happenings! Michelle has also been generous enough to donate a MAC gift basket We will be raffling … Read more

Athlete of the Month for April Shana- Medical Device Sales Rep Tell us a little bit about yourself… I’m a Manhattan transplant, medical device sales rep and misbehaved puppy owner. I only added fitness to my resume about 5 years ago when I decided to lose weight and get the body and life I really … Read more